This article was originally published on GNC.com
Getting older brings a certain sophistication, but also the regular challenges of ageing. A healthy diet and lifestyle is the best thing you can do to age confidently. Then certain vitamins, minerals, and herbal supplements can help men handle issues common after 40. What vitamins should a male over 40 take? Whether it’s muscle health or sexual health, testosterone support or prostate support, we’ll show you the best vitamins for men over 40.
MULTIVITAMINS FOR MEN OVER 40
By providing key vitamins and minerals, multis help to fill the nutrient gaps you may not be getting from diet alone. If you choose a men’s multivitamin to cover your nutritional bases, choose a men’s-specific option, and take a look at GNC’s multivitamin options.
Men’s multis often have more vitamin E and vitamin B12 than an all-purpose multivitamin and have less iron than a multivitamin tailored for women. These differences reflect the unique nutritional needs of men and make it easy to top off your nutritional tank.
VITAMIN D
Most people do not get enough vitamin D in their diet. As adults get older, they may generally eat fewer foods that have vitamin D, absorb less of the vitamin D available, spend less time outside, and make less vitamin D from the sun’s energy. Plus, during the autumn and winter months, Vitamin D can be extra difficult to get from sunlight, which is why some national governments recommend vitamin D supplementation for the population.
Getting older puts you at greater risk for a deficiency, which negatively affects immune function* and so much more**. Knowing this, it’s clear that vitamin D may be the single best vitamin for men over 40.
PROTEIN
Since consuming not enough protein can lead to low muscle mass^, the importance of getting the right amount of protein for men over 40 cannot be understated. With how difficult it is to put on muscle as you age, it’s vital to pay attention to your protein intake to ensure you’re meeting your needs.
How much protein do you need? General recommendations for protein are 0.8 grams of protein per kilogram of body weight per day, which translates to 72 grams of daily protein for the average 200-pound, 40-year-old man.
This might be the lower limit for protein intake according to other experts, though. The PROT – AGE Study Group recommends that older adults get 1-1.2 grams of protein per kilogram, equal to 90 to 108 grams of protein daily for an average man.
That’s if you’re inactive — if you’re exercising to promote muscle mass, 1.3–1.5 grams per kilogram may be an even better target to aim for14.
If you need to supplement your diet to get to the optimal range or supplement to optimize the gains from a workout, then check out GNC’s protein supplements.
TESTOSTERONE SUPPORT
Testosterone levels decline with age, which begs the question:
How do you support healthy testosterone levels naturally after 40?
First things first: get your exercise routine in check; it’s the number one way to support healthy testosterone levels.
A high-intensity strength training regimen may be the most effective approach, but for the most part, any exercise will help raise testosterone levels.
When it comes to supplements to support healthy testosterone levels, first make sure you’re getting enough of the essential nutrients your body needs to make its own. Research suggests that not getting enough zinc ^^ can lead to issues with low testosterone, so make sure you’re eating healthy foods and supplementing the difference.
While some testosterone supplements can help, the best way to support healthy testosterone is through a well-balanced diet and exercise program.
PROSTATE SUPPORT
Prostate issues may arise as men get older and can cause undesirable symptoms such as frequent urination and other complications. What does work for maintaining a normal prostate as you age is maintaining a healthy lifestyle? Exercising and eating right are the keys to minimizing prostate issues down the line. Botanicals such as saw palmetto and lycopene are popular supplement choices with many years of traditional use.
SEXUAL HEALTH SUPPLEMENTS FOR MEN OVER 40
Declining potency is an unwelcome fact of getting older, but there are diet and supplement options to help improve your sexual performance as you age.
There is one molecule, in particular, that may help support normal sexual function as you age- nitric oxide. Nitric oxide is a critical signaling molecule that tells your blood vessels to open up and allow blood to pass through; the exact mechanism by which an erection happens.
Having proper nitric oxide levels is essential for being able to maintain sexual health, and unfortunately, nitric oxide levels naturally decline with age. The amino acids L-arginine^^^ and L-citrulline^^^ are leading nitric oxide supplements as well as another natural nitric oxide booster: nitrates.
You can get a nitric oxide bump from foods such as beetroot, spinach, rocket (arugula), and many other leafy green veggies. You can also find nitric oxide boosting supplements to ensure you get the nitric oxide support your body needs at this age when greens fall short.
Then you’ve got to pay attention to the indirect supporters of your nitric oxide. Vitamin C is crucial for nitric oxide function, but plant-based antioxidants seem to play a role as well.
There is also scientific research to suggest that consuming antioxidant-rich plants (including anthocyanins, flavones, and flavanones in fruit and vegetables) may play a big role in healthy sexual function.
^^^ L-Arginine and L-Citrulline, amino acids that are involved in the production of nitric oxide in the body. Nitric oxide is essential for many aspects of health, perhaps one of its most important functions is to improve vasodilation of blood vessels, which allows oxygen and nutrients to enter the circulatory system.
CONCLUSION
Along with a healthy diet and lifestyle, consider adding these vitamins for men over 40:
● Multivitamins to fill nutrient gaps in the diet
● Vitamin D and Vitamin B12 as they are commonly under-consumed through food alone
● Protein to support muscle health
● Traditional herbs and ingredients to support testosterone levels and a healthy prostate
● Nitrates and polyphenol antioxidants for nitric oxide support
* Vitamin D contributes to the normal function of the immune system. ** Vitamin D contributes to the maintenance of normal muscle function, to normal blood calcium levels and to the maintenance of normal bones and teeth. ^Protein contributes to a growth and maintenance of lean muscle mass. ^^ Zinc contributes to the maintenance of normal testosterone levels in the blood ^^^ L-Arginine and L-Citrulline, amino acids that are involved in the production of nitric oxide in the body. Nitric oxide is
essential for many aspects of health, perhaps one of its most important functions is to improve vasodilation of blood vessels, which allows oxygen and nutrients to enter the circulatory system.
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